3900 Coffee Road, Suite 3
Bakersfield, CA 93308
Call Us Today! (661) 669-8158

What Are Some Home Chiropractic Therapies That Work?

While visiting our chiropractor here at Envista Medical is highly recommended, there are several home chiropractic therapies that can effectively complement professional treatments. Here are some home chiropractic therapies that work:

Stretching Exercises

Stretching exercises are crucial for preserving flexibility and avoiding muscle stiffness. Regular stretching can help alleviate tension and improve range of motion. Here are a few practical stretching exercises:

  • Neck Stretch: Gently tilt your head to one side, aiming to bring your ear closer to your shoulder. Hold this position for 15-30 seconds, then repeat on the other side.
  • Hamstring Stretch: Sit on the floor, one leg extended and the other bent. Keeping your back straight, reach towards your toes. Hold this position for 15-30 seconds. Switch legs and repeat.
  • Shoulder Stretch: Bring one arm across your body and hold it with the opposite hand. Hold this position for 15-30 seconds and switch arms.

Foam Rolling

A foam roller is a cylindrical tool made from dense foam commonly used by athletes, fitness enthusiasts, and individuals seeking to relieve muscle tension and improve overall mobility. A foam roller can be purchased at various locations, including sporting goods stores, retail chains, online retailers, fitness and health stores.

Foam rolling is a form of self-myofascial release that helps reduce muscle tension, improve circulation, and enhance flexibility. With a foam roller, you can effectively target various muscle groups to alleviate soreness and tightness.

Focus on the following key areas:

  • Back: Position the foam roller under your upper back while lying down. Roll slowly up and down from your upper to mid-back.
  • Quads: Lie face down with the foam roller under your thighs. Roll from your hip to just above your knee.
  • IT Band: Lie on your side with the foam roller under your outer thigh. Roll from your hip to your knee.

Posture Correction

Good posture is crucial for spinal health and overall well-being. Poor posture can lead to back and neck pain, headaches, and other issues.

Here are some tips for improving posture:

  • Ergonomic Setup: Ensure your workstation is set up ergonomically. Ensure your computer screen is at eye level and your chair provides proper support for your lower back.
  • Core Strengthening: Strong core muscles support good posture. Incorporate exercises like planks and bridges into your routine.
  • Mindfulness: Be mindful of your posture throughout the day. Keep your shoulders back, chin tucked, and back straight.
Heat and Cold Therapy

Applying heat or cold to painful areas can provide relief from muscle and joint pain.

  • Heat Therapy: Use a heating pad or warm towel on the affected area to increase blood flow and relax muscles. This is particularly effective for chronic pain and stiffness.
  • Cold Therapy: Apply an ice pack to reduce inflammation and numb sharp pain. This is especially useful for acute injuries.
Home Traction Devices

Home traction devices can help alleviate pressure on the spine by gently stretching it. These devices can be particularly helpful for individuals with herniated discs or sciatica. Always follow the manufacturer’s instructions and consult with a healthcare professional before using traction devices.


Self-massage techniques can help release muscle knots and reduce tension. Use your hands or massage tools to target areas like the neck, shoulders, and lower back. Gentle, circular motions and applying pressure to sore spots can provide significant relief.

Chiropractic Pillows and Mattresses

Investing in a good-quality pillow and mattress can have a significant impact on spinal health. Chiropractic pillows are designed to support the natural curve of your neck, while chiropractic mattresses provide optimal support and alignment for your spine.

Incorporating these home chiropractic therapies into your routine can help maintain spinal health, alleviate pain, and improve overall well-being. While these techniques are beneficial, they should not replace professional chiropractic care. Regular visits to our chiropractor can ensure that you receive personalized treatment and advice tailored to your specific needs.

If you experience persistent pain or discomfort, consult with our doctor to determine the best course of action. Call our team at (661) 669-8158 to schedule your next chiropractic appointment today!